Sergio Oliva Workout Routine

What is the exercise routine of Sergio Oliva?

Sergio Oliva was a Cuban bodybuilder and he was nicknamed “myth”.

Oliva is best known as the only bodybuilder to defeat legend, Arnold Schwarzenegger, in Olympia and is known as one of the best bosses of all time.

Many other bodybuilders have stated that Oliva is one of the biggest bodybuilders of all time and she has a great personality.

In this article, we will discuss Sergio Oliva routine, diet, and supplements,

Current statistics

Height: 178 cm – 5’10 ”
Weight: 111 kg – 245 pounds
Age: 71 years (1941 – 2012)
Birthday: July 4, 1941
Award: Mr. Universe, 1966, Winner

Practice principle

Sergio Oliva did not have formal training until he began working in Duncan YMCA in Chicago. Oliva is always interested in building muscle mass and she can work in a way that no one can with extraordinary results.

Sergio Oliva Workout Routinely

Sergio Oliva’s exercise routine has many different combinations such as high volume routines, superset, antagonist training, squat set, and more. Oliva likes to hit each muscle group twice a week to receive the best results.

This is the Sergio Oliva training routine:

Monday: Dada

On Monday, Sergio Oliva did a chest routine by doing a total of only 4 exercises. This is done as a superset, with the first bench / chin, and the second is Dumbbell Flyes / Dips.

This is Sergio Oliva’s chest routine:

1. Bench Press (200lbs, 8 Rews) SuperSet with chin ups (15 repetitions)

2. Bench Press (220lbs, 8 Repetition) SuperSet with chin ups (15 repetitions)

3. Press bench (260lbs, 8 repetition) SuperSet with chin ups (15 repetitions)

4. Press bench (300lbs, 8 repetition) SuperSet with chin ups (15 repetitions)

5. Bench Press (320lbs, 8 Repetition) SuperSet with chin ups (15 repetitions)

6. Bench Press (350lbs, 8 Repetition) SuperSet with chin ups (15 repetitions)

7. Bench Press (380lbs, 8 Repetition) SuperSet with chin ups (15 repetitions)

8. Dumbbell Flyes (80LB Dumbbells) (5 sets, 15 repetitions) Superset with dips (unknown rep count)

Tuesday: shoulders, biceps and triceps

On Tuesday, Oliva will hit the shoulders, biceps, and routine triceps by doing 6 exercises.

This is Sergio Oliva’s shoulder, biceps, and tricep routines:

1. Press (5 sets, 15 repetitions)

2. Expanding heavy curls (5 sets, 5 repetitions)

3. French curly (5 sets, 5 repetitions)

4. SCOTT bench (Curls) (5 sets, 10 repetitions)

5. Bench Scott (Curls) with Dumbel (5 sets, 5 Repsi)

6. sit triceps (5 sets, 5 repetitions)

Wednesday: ABS, Squat, and Betis

On Wednesday, he performed ABS, Squats, and Calves regularly by doing a total of 5 exercises with an average of 10 reps.

This is ABS, Squat, and Sergio Oliva Betis:

1. Sit-up (10 sets, 50 Repsi)

2. Increase foot (5 sets, 20 repetitions)

3. Side objects with bars behind the neck (5 sets, 200 repetitions)

4. Squat (5 sets, 5 repetitions)

5. Stand lifting heels (10 sets, 8 repetitions)

Thursday: Chest and Back

On Thursday, Oliva performed a chest and back routine.

This is Sergio Oliva’s chest and re-routine:

1. Bench Press (5 sets, 7 repetitions)

2. Press behind the neck (5 sets, 5 repetitions)

3. sit press with dumbbells (no set and rep schemes provided)

4. Dip bar (5 sets, 8 repetitions)

Friday: arms and backs

On Friday, Sergio Oliva would hit the arm and return to routine by doing a total of 7 exercises.

This is Sergio Oliva’s arm and re-routine:

1. Press (3 sets, 5 Repsi)

2. Expanding heavy curls (3 sets, 5 repetitions)

3. French curly (3 sets, 5 repetitions)

4. Scott bench for triceps (3 sets, 5 repetitions)

5. Scott bench for triceps with dumbbell (3 sets, 5 repetitions)

6. Dinning behind the neck (5 sets, 5 repetitions)

7. Chinning bar with closed hand (5 sets, 5 repetitions)

Saturday: ABS and Feet

On Saturday, he will reach ABS and leg routines.

This is ABS and Sergio Oliva’s feet routine:

1. Sit-up (5 sets, 10 Repsi)

2. Increase foot (5 sets, 10 repetitions)

3. side objects with bars behind the neck (5 sets, 50 repetitions)

4. Squat (300lbs, 3 repetition, 3 sets)

5. Squat (400lbs, 3 repetition, 2 sets)

6. Squat (250lbs, 20 repetition, 3 sets)

7. Front squat (5 sets, 10 repetitions)

8. Lifting heels (5 sets, 5 repetitions)

Sunday: rest

On Sunday, Sergio Oliva will have a holiday from exercise.

Sergio Oliva diet.

Sergio Oliva will only eat once a day when he lives in Cuba and he will eat whatever he can.

Everything changed when he joined the weightlifting team and he could finally eat three times a day and included with protein and vitamin supplements. He likes to eat eggs and steaks to build their muscles.

This is the Sergio Oliva diet:

1. Breakfast
Scrambled
Oatmeal
coffee

2. Lunch
French fries
Cake-cake

3. Snack
Shake protein.
Twinkies.

4. Dinner
roasts
Vegetables

Supplement

Sergio Oliva uses the following supplement to help trigger the increase:

• Shake protein.
• Vitamin

Summary

Sergio Oliva is really an icon and today she is still remembered as one of the best bodybuilders of all time. To this day he has what most physically considered the biggest ever exhibited in this industry.

What do you think about the Sergio Oliva routine and diet? Leave a comment below.